28 Dec 2013

Warm Up:
Junkyard Dog
Skill Transfer Drills-Clean
Samson Stretch

Strength:
Snatch 8 sets of 2

WOD:
21-15-9
Overhead Squat
Ring Dips

L1: choose weight (60% 1RM)
L2: 95/65
L3: 135/95

*may not use rack

Cool Down/Accessory Work:
2-4 sets of 10 back extension
2 sets of 10 glute bridge
Stretch with Coach